Low FODMAP Diet 101
Yet another diet?! Well, this one is meant to be used in a therapeutic manner to decrease the symptoms of digestive issues, rather than how you might think of a typical “diet,” where weight loss or body composition changes are the desired outcome.
Let’s take a closer look at why someone might consider following a Low FODMAP Diet, the potential benefits that have been studied, and what foods are allowed.
What are FODMAPs?
There are some common short-chain carbohydrate-containing foods that cause the bowel to expand due to the fact these particular foods attract fluid and produce gas when they come in contact with bacteria in the digestive system.
These fermentable, poorly absorbed carbohydrates (sugars) are ones that your body can't digest and end up as a nice meal for bacteria!
These sugars are known as “FODMAPs,” a term created by researchers at Australia’s Monash University after the discovery that certain short-chain carbohydrates can cause gastrointestinal discomfort. FODMAP is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, Polyols.
Fermentable = gut bacteria break down undigested carbohydrates and produce gases (hydrogen, methane, and carbon dioxide).
Oligosaccharides = two main types: 1) fructo-oligosaccharides (FOS or fructans) in foods like wheat, rye, onions, garlic, stone fruit, and watermelon; 2) galacto- oligosaccharides (GOS) found in beans and other legumes.
Disaccharides = the only disaccharide that is officially classified as a FODMAP is lactose, which contains two sugars that must be separated by the enzyme lactase. If you don’t have enough lactase, you can’t absorb lactose properly - which is found in most dairy products like milk, yogurt, and soft cheeses.
Monosaccharides = fructose is a monosaccharide, and it’s estimated that 1 in 3 people don’t absorb excess fructose well enough. Examples are: High fructose corn syrup (HFCS), honey, agave nectar, and apples.
Polyols = polyols are sugar alcohols that are found naturally in some fruit and vegetables as well as used as artificial sweeteners. These sugar alcohols (e.g., mannitol, sorbitol, maltitol, isomalt, xylitol) aren’t completely absorbed by the small intestine - why they often cause gastrointestinal symptoms.
What are the reasons why a FODMAP Diet would be recommended for some people?
The therapeutic use of a low FODMAP diet has been researched primarily in those suffering with IBS - irritable bowel syndrome. With respect to this, research on the low FODMAP diet indicates that it could be helpful for up to 75% of IBS sufferers. That’s a serious game-changer, as it would allow someone to gain control over their symptoms, and get back to enjoying the things they used to!
You may want to consider following a Low FODMAP Diet, under the supervision of a knowledgeable health and nutrition professional, if you’re suffering with symptoms of IBS, such as:
Abdominal pain and cramps
Gas and flatulence
Bloating, especially in the upper abdomen
Alternating diarrhea and constipation (and changes in bowel movements)
Food intolerances
Besides in the case of IBS, the Low-FODMAP Diet can also be helpful in a variety of digestive conditions, including Crohn's disease, celiac disease, inflammatory bowel disease (IBD), and even small intestinal bacterial overgrowth (SIBO).
What can I eat on a Low FODMAP Diet?
Grains and starches: Gluten-free whole grains like teff, quinoa, rice, gluten-free oats, potatoes, and sweet potatoes
Fruit: Bananas, grapes, berries, and citrus
Vegetables: Leafy greens, peppers, carrots, cucumber, sprouts, green beans, tomato, zucchini, and squash
Herbs and spices: chili powder, curry powder, fenugreek, ginger, lemongrass, mustard seeds, pepper, turmeric, saffron, chives, and spring onions (green parts only)
Dairy products: Aged cheese or hard cheese (e.g., brie, cheddar, parmesan), and organic lactose-free milk yogurt (in small amounts)
Seeds and nuts: Chia seeds, pumpkin seeds, Brazil nuts, macadamias, and walnuts
Non-dairy milks - almond, hemp, quinoa, rice, and coconut milk in amounts smaller than ⅓ cup. ** Be aware that many milk alternatives have high FODMAP ingredients added, like inulin, agave syrup, high fructose corn syrup, molasses, or honey. Read the label!
Sweeteners: maple syrup and coconut palm sugar
How to stick it out on a Low FODMAP Diet - because it’s kinda hard!
Okay, I’m sure at this point you’re thinking, “No way, it’s going to be too hard to stick to such a restrictive diet plan!” And…yeah. But, if you experience frequent digestive problems that you feel lowers your quality of life, then perhaps FODMAPs should be at the top of your suspect list.
Although a Low FODMAP Diet may not eliminate all of your digestive woes, there’s a good chance that it may offer some improvements in your symptoms. But, that means that you actually have to follow it and give it the ol’ college try - which may be easier said than done. For example, vegetarians and vegans may find it more difficult to follow this type of protocol due to the restrictions in beans and legumes - excellent sources of plant protein.
Here are some quick tips for how to stick with it:
Find some great Low FODMAP recipes that you can enjoy
Do meal planning, shopping, and prepping ahead of time - this one can be critical!
Seek support and get help from a qualified health pro who’s in the know, like your primary care doctor or a Registered Dietitian
